The workout begins @ 5:30 a.m. on 6-3-19 @ South Posh Wear Gloves. Looks like it will be a great morning to start off the week. Since I'm doing the Merkin Challenge, you can probably assume what the workout will revolve around. There will be modification options. SYITG

Q’s: Captain Insane-o & Diablo Q’s Wearing 20 LB Weighted Vests: Captain Insane- O and Diablo PAX: Tron, OJ, Vincent, Tammy Faye Baker, Liberace, Pope, Trump, Slinky Dog, Glen Ross, Digiorno, Wait Time (DR), Captain Insane-o, Diablo INTRO: The Ruiner is the Alpha of F3 Louisville workouts. There’s also something special about The O atContinue reading "BackBlast for “The Clock Watcher” at The Ruiner 6/1/19"

I've been on the physical unable to perform [PUP] list for nearly a few weeks due to a lower back sprain.  I was hesitant about posting today because I didn't want to regress, but I'm thankful I had the Q to force me to give it a shot to see how it has recovered so IContinue reading "Back Blast – Jolly Filled Wisteria – 05/31/2019"

Q:  Cornbread Pax: Softtop, Windshield, Miagi, Blueprint, Juicy, Guipetto, Snowman, Tureen, Wham-O, & FNG. Eleven in the pax with one FNG joining us.  Quick mosey to the portico for a warm-up consisting of windmills, side straddle hops, michael phelps, downward dog to cobra, runners stretch, forward bend, mountain post with side stretches, and triceps stretch.Continue reading "The Mutt Backblast #soreonsunday 6/1/2019"

Saturday morning 0700 at the Mutt - forecast mid 60*’s and clear.  Bring your gloves for some coupon work plus some extras.  We get to use the playground for one last time before it comes down so get ready for pull-ups and more.  Some old standards plus some new moves that are guaranteed to makeContinue reading "Pre-Blast 6-1-19 Cornbread Q The Hurt @ The Mutt #soreonSunday"

Why are these two so surly? Did they run out of pre-workout mix? Or even worse, did they get new formulas that make their ears itch? Are there places at The O that we've neglected for too long? Are there partner exercises that require some trust? Is there a new event for which you mayContinue reading "PreBlast Part Deux for Diablo / CI Co-Q at The O 6/1/19"

It's been a while since I've Q'd The County and I can't wait for tomorrow! June starts the 10,000 Merkin Challenge(for those interested) and we will do our fair share toward the daily average needed to knock out that goal. There will also be some running, burpees and coupon work. You're gonna feel great afterward!Continue reading "Pre-Blast – The Nest @ The County 6.1.19"

Pax (3) Fridge, Backdraft, Glen Ross Q In the car all day yesterday and wanted to get in a run today so I put out a run heavy preblast on slack and Fridge and Backdraft met up at the Mutt to join. Almost had 4—well Buschhhhh was a solid HC last night but he droppedContinue reading "5/31/2019 Black Ops at The Mutt backblast"

Because of an Event at South Posh we will be moving The Fog to North Posh.  As always and we will incorporate a little bit of everything. Come and see if Jitterbug can pull off a Q that will include music and and Board of Pain!   SYITG

Q: MadCow Pax: Face, Red Roof, Deuce, Zartan, Captain InsaneO and PlumBob No warm up just straight into Fat Amy (you like how I did that) 50 squats, 10 burpees, 40 big boys, 10 burpees, 30 lunges, 10 burpees, 20 coupon swings, 10 burpees, 10 meter bear crawl, 10 burpees, 10 meter bear crawl, 10Continue reading "Cox Park Black Ops Backblast 5/31/19"

Come on out and play with me at the wonderful world of Pleasantville.  It may not be all that jolly, but we'll have fun being miserable together at least.  Looking forward to getting back in the gloom after a few weeks on the PUP / DL list.  That said, I'll be fresh so be readyContinue reading "Pre-Blast – Wisteria @ Pleasantville w/ Jolly – 05/31/2019"

11 Pax: Nino, Catfish, Husky, Nice and Slow, Airball, Huggies, Lady Bird, Latex, Dunphy, Bulletin, Frosted Tips (VQ) Weather: Light sprinkle and humid Warm Up: Mosey around the lower parking lot, Side Straddle Hop (20 IC), Grass Pickers (15 IC), Kendra Newmans, Downward Dog/Calf Stretches, Side Straddle Hop (20 IC), Grass Pickers (10 IC), MoseyContinue reading "BB: Frosted Tips VQ @ St Pats, 5/30/19"

Workout Dedicated to Rusty Jarboe https://www.caringbridge.org/visit/rustyjarboe Some of you may know Rusty, he is a St X alumni and was a Standout Football Player. He is still in Critical Condition with some improvements over the past week. There will be a long road to recovery at best. Help if you can by the link above.Continue reading "BackBlast The County “Heavy” 5/29/2019"

Tired of lacing up those shoes...putting on those gloves...wearing a shirt.... No need for any of those things at the beach. Wear some shorts, bring a towel and a can do attitude. I'm still recovering from volleyball nationals so if you've been scared to come out and try the sand now is the time, I'mContinue reading "Preblast – 5/31 Black Ops Iceman at The Beach (aka King Louie’s), 0530-0615"

11 Pax: Scuba Steve, Diablo, Violet, Tron, Slinky Dog, Escort, Big Tuna, Pixar, Butcher, Flo Jo, Tammy Faye Baker (Q) Weather: Wet and sloppy Warm Up: Side Straddle Hop (30), Imperial Walkers (20) Unless you are violet who does Imperial Squat Walkers (beast mode), 8 Boyos, Stretch--Downward dog, right over left, left over right, runnersContinue reading "BB: Tammy Faye Baker Q at Temple of Gloom The O 5/30/19"

Combining some flashbacks to AO Olympics with coupons and finishing up with some Mary! Have some running legs and if you like gloves for coupons bring them! SYITG

I did a workout recently that I really liked so I'm going to steal/borrow it. I'll give you a couple of hints. It was a Nino Q. At a Black Ops at St. Pats.  And I almost died.  Be prepared to not stop moving for 45 minutes. Bring gloves and water.

Come join me for my VQ in the morning... Be prepared to move some weights!... I'll bring everything that's needed.

PAX: 17. Tureen, Nugget, Geppetto, Buschhh, Fridge, Cowbell, Blueprint, Plumb Bob, Vincent (R), Miyagi, FNG Tom Bodett, PED, Snowman, Pepperoni, Tammy Faye Baker, Captain Insane-O, Old Bay (Q) Conditions: 79* and Humid.  Like stupid Humid.  Louisville Humid. 0530, Disclaimer, welcome 1 FNG.  He looks like he can get after it. Mosey around school COP: 20Continue reading "05/29/19 – Blender backblast"

Worm says there is not enough ab work @ vets... 5:30 sharp.  SYITG Glauc OUT!

The day got away from me lads, so I gotta dig into the vault to plug and play. Tomorrow will be simple and terrible. There may be some of this. Come get wrecked with me ITG. ~Old Bay

I envision some Bi and Tri ISO, then back and chest work. Bring a ruck plate or 25-35lb kettle/dumbbell, if you haven't done weighted V-ups you haven't lived. But if you don't have it you don't need it, your brothers will cover down.

Captain Insane-O and I are co-Q'ing The Ruiner this Saturday at The O. Aren't you curious to see what these two have in mind? Plan accordingly. SYITG Diablo / CI